A staple of the Mediterranean diet is the Middle Eastern dip hummus. Made with chickpeas, olive oil, garlic, lemon juice, and tahini (i.e. a sesame seed paste) is eaten with pita bread, as a spread, or with vegetables. There are many benefits of hummus that include promoting a regular digestive tract and supporting healthy skin, muscle and bones. Largely, chickpeas have been considered to be a great source of fiber and protein but new research is showing they have additional ingredients that are beneficial to your health.
A study published in the Journal of Functional Foods, chickpea (also known as garbanzo beans) flour was evaluated for antioxidants including isoflavones. In the present study chickpea flour was found to be a ‘hidden source’ of antioxidants including isoflavones. These antioxidants are often associated with soy beans, however, chickpeas in this study were reported to contain similar amounts.
Isoflavones are a type of antioxidant that have been extensively studied for their health benefits as they are also found in soy beans. Benefits reported by scientists include improvements in cardiovascular health and for women management of menopausal symptoms.
Take away message: Hummus is a great source of fiber, protein, essential vitamins and minerals, heart healthy fats, and now we known it also contains isoflavones. Hummus is great with pita or vegetables! If you are looking for a recipe we have included one below.
Journal of Functional Foods. March 2016. Volume 21. Pages 186-192
Recipe:
Ingredients
2 (15.5-ounce) cans no-salt-added chickpeas (garbanzo beans), rinsed and drained
2 garlic cloves, crushed
1/2 cup water
1/4 cup tahini (sesame seed paste)
3 tablespoons fresh lemon juice
2 tablespoons extra-virgin olive oil
3/4 teaspoon salt
1/4 teaspoon black pepper
Preparation
Place beans and garlic in a food processor; pulse 5 times or until chopped. Add 1/2 cup water and remaining ingredients; pulse until smooth, scraping down sides as needed.
His research on plant medicine has led to more than 45 publications and abstracts.This research has been presented at international meetings in the USA, France, Turkey, Peru, Israel, Austria, and Italy.
Categories: Antioxidant, Digestion, Food
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